That Nagging Outer Hip Pain When Walking or Running: Why It’s Often Gluteal Tendinopathy (Not Just Bursitis) – And How Physio Can Finally Fix It

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That Nagging Outer Hip Pain When Walking or Running: Why It’s Often Gluteal Tendinopathy (Not Just Bursitis) – And How Physio Can Finally Fix It

If you’re a woman in your 40s, 50s, or early 60s and that nagging ache on the outside of your hip keeps showing up during your walks, gentle runs, stair climbing, or even when rolling over in bed at night, I want you to know two important things: you’re not alone, and you don’t have to just live with it. In Australia, nearly 1 in 5 people aged above 50 have lateral hip pain.

As a physiotherapist in Melbourne working with many active women your age, I see this exact issue all the time. You’re trying to stay healthy and moving, yet this frustrating outer hip pain starts holding you back. Many women get told it’s simply “bursitis” and are advised a range of things from steroid injections, to rest or stretch more. But in this stage of life, the real culprit is often gluteal tendinopathy and the encouraging news is that with the right approach, it can finally start to improve.

Let me break it down in plain English, explain why it appears now, and share the practical steps that actually help.

Why Outer Hip Pain Becomes So Common in Our 40s–60s

The gluteal tendons are the strong, springy tissues that connect your glute muscles in your backside to the bony point on the outside of your hip. When these tendons become irritated or overloaded, they produce that deep ache or sharp pain right on the outer hip.

It’s frequently mistaken for bursitis (inflammation of a small fluid-filled sac), but the tendon itself is usually the main problem. Treating only the bursa rarely solves it long-term.

This condition shows up more often for women in their 40s to 60s because several factors often line up:

• Hormonal changes during perimenopause and menopause can slow how well tendons recover and handle load.
• Many of us remain active with regular walking, returning to running, or simply keeping up with daily life, which is fantastic, but the tendons sometimes need smarter support as our bodies shift.
• Common habits like crossing legs when sitting, sleeping on one side, or increasing walk/run distance too quickly can add extra stress exactly where the tendons attach.

The pain typically sits on the outer hip bone, can radiate down the side of your thigh, makes stairs or hills more difficult, and often disturbs sleep when lying on the affected side.

Common Signs It May Be Gluteal Tendinopathy

Look out for these typical signs:

• Aching or sharp pain right on the bony point on the outside of your hip
• Discomfort that worsens with walking, running, climbing stairs, or standing on one leg
• Stiffness or pain after sitting for long periods or when you first start moving
• Night pain when lying on the affected side

If several of these sound familiar, take heart, your tendons are resilient and respond well to the right kind of care.

What Actually Helps (and What to Avoid)

Complete rest often weakens the tendon further, and aggressive stretching can compress the irritated area and increase discomfort.

The most effective path combines gentle daily habit changes with targeted strengthening.

Helpful everyday adjustments:

• Sleep with a pillow between your knees to prevent your top leg from dropping across and compressing the tendon.
• Avoid crossing your legs when sitting or standing with all your weight on one hip.
• Shorten your stride slightly on hills or longer walks while things settle.

Gentle strengthening exercises you can try at home

Start slowly and only do what feels comfortable. A mild ache is usually acceptable, but stop if pain sharply increases.

1. Gentle Side Hold Lie on your unaffected side with knees slightly bent. Lift your top leg just a little (10–20 cm) and hold for 20-40 seconds. Rest and repeat 3–5 times.
2. Glute Bridge with Band Lie on your back, knees bent, with a resistance band (or scarf) around your thighs just above the knees. Press your knees gently outward as you lift your hips by pushing through your heels. Hold for 2-3 seconds at the top, then lower. Aim for 8-12 reps.
3. Supported Single-Leg Balance Stand on your affected leg while lightly holding a chair or wall. Keep your hips level and hold for 20-30 seconds. Build up as it feels easier.
4. Low Step-Ups Use a sturdy low step. Step up leading with your affected leg, drive through your heel, and gently squeeze your glute at the top. Step down slowly. Start with 6-8 reps each side.

Many women notice meaningful improvement within 6-12 weeks of consistent effort, though full comfort for walking and running can take 3-6 months depending on how long the issue has been present. Progress gradually and be patient with yourself.

For more safe gluteal tendinopathy exercises tailored specifically for women in this age group, a personalised assessment can make all the difference.

When Should You See a Physiotherapist?

If the pain limits your walks or runs, disturbs your sleep, or doesn’t improve after a couple of weeks of these changes, it’s worth getting it properly checked. A sports physiotherapist can assess your walking or running pattern, rule out other causes, and create a plan designed specifically for you — often including hands-on techniques to help things settle faster.

You Can Get Back to Moving Comfortably

That nagging outer hip pain can feel discouraging when you’re trying to stay active in this busy stage of life. But I’ve seen so many women in their 40s, 50s, and 60s turn this around and return to the walks and runs they love, feeling stronger and more confident.

Your tendons can adapt and get better with the right support. You deserve to move freely again.

Warmly, Billy Gilhooley Physiotherapist at Specific Physiotherapy Preston Helping active women in their 40s–60s move with less pain. Learn more at https://specificphysiotherapy.com.au/